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Shoulders And Arms

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Incline Bench Press (Smith Machine)
Set 1: 60 kg x 6 
Set 2: 50 kg x 10 
Set 3: 50 kg x 10 

Lat Pulldown (Cable)
Set 1: 80 kg x 12 
Set 2: 70 kg x 12 
Set 3: 75 kg x 10 

Bent Over Row (Barbell)
Set 1: 50 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 10 

Chest Dip
Set 1: 10 reps 
Set 2: 7 reps 
Set 3: 6 reps 

Chest Supported Incline Row (Dumbbell)
Set 1: 40 kg x 10 
Set 2: 40 kg x 10 
Set 3: 40 kg x 10 

Cable Fly Crossovers
Set 1: 24 kg x 8 
Set 2: 24 kg x 8 
Set 3: 19 kg x 10 


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first day back from silly season uppers

upper

coffee

coffee for ian

Shoulders And Arms

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